How many lbs does the average woman lift?

[musclemama]

My husband tells me a man is considered strong if he is able to lift his own bodyweight or higher. Is the same true of women? Should I be trying to work up to that? What about other exercises like dumbbell curls or tricep kickbacks? I work within what's comfortable for me, but what's the average? When I look at picture of women training, it never looks like they're pushing heavy amounts. For myself I get the more I lift, the more powerful I feel and really get off on it.

[MsFit]

It depends. Not all will lift the same amout. If you want to lift more, you have to train for power. Men are usually more powerful in upper body strength, while women have more power in their legs.

[Laurie]

The only places I have seen photos where women are working with maximum, or heavy weights in general, are those involved with powerlifting or with bodybuilding.

Seeing women in fitness magazines lifting lower weights, though, can be misleading. It is a "photo shoot" so these things can last awhile and moving around heavy weights can get wearisome awfully fast. You have to start somewhere and the photos may encourage women to try lifting if they never tried before.

You have to figure the "feminine" factor and lack of bodybuilding knowledge. Those women in the photos can lift more but if shown that .....this might put off an ill informed newcomer. "Packaging" sells and the "hook" is the sell with lower weights--- "you can look just like them!" (.....eventually.)
But starting with lower/medium weights is just plain common sense too.

In the college Fall Semester women's strength program, some in my class started out with only 5 pound DBLs (...a couple with 3 pounds.) This is what the instructor had us all start at. But I found the 5 pounds too light and went quickly to 10 pounds DBLs after a couple of classes. Basically to teach proper form was why the instructor had us all start low.....but saying this, it was also with what weights most would be comfortable with. Living a rural lifestyle and raising animals, I was abit stronger and so could get away with starting with the 10lbs. I never did any lifting prior to this (but did the "diet scene").

Gradually, others in the class did use 10 and 15 pounds by the end of the first semester. But some stayed with the 10 and never went beyond. Just upped the reps. It is whatever felt comfortable to them or as their health let them. One older woman was only able to work with 5 pounds because of osteoarthritis. There was no competition to see who could lift the most. The class did have a Universal machine as well as freeweights.

Some stayed with the program and some drifted out because of work, family concerns or lack of commitment. By the final three--four weeks, only myself and another were in class on regular three day aweek schedule with the instructor. The others would come in one or two times a week for the hour and a 15 minute class. When the Spring Semester rolled around, I signed up for it too.

I just plain found I LIKED what I was doing.....LIKED the changes and the energy. Enjoyed the challenge even if those workouts felt draining sometimes at first. A month before the Spring Semester started, my husband bought a used professional bench with Olympic BB and weights for me (had some DBLs too). I started pressing with the bar just before Fall Semester was over. Found it better for control and strength than the Universal machine's chest/shoulder press. My left arm is abit weaker and found the freeweights better for strenghtening it.

Maybe I will bench press my own weight eventually. Can certainly do that now, with abit more, doing squats. Graduated to using 30 pound DBLs for Flies at 3 sets of 10. Working with 25 lbs for DBL curls now for 3 sets of 8-10. Use 25lbs for Overhead extensions (single DBL). Lat pulldowns are at 100lbs and cable rows are the same. I am 51. 5' 6" and weigh 205. I was 235-40 before I started lifting 7 months ago and can bench press 125 BB for 2 sets of 8 reps. Ok...so it does not sound like much, But I never did any lifting prior to this (but did the "diet scene").

Like you, I feel better lifting more. I would like to see just how far I can take this. Married 30 years and with two ceasareans (both ways)....and always been fat. Done all the diets. But with lifting, maybe do something in the next few months I thought never possible in the past.....

Wear a two piece bikini......;)

[MDC]

Wow Laurie, you sound pretty strong to me! 30lb db flies is quite a bit, and 125 BB is more than most women will ever try.

My wife's been going to the gym lately and tries to do 10 reps to failure. I think she likes the attention she gets from lifting much heavier than most women there. I get annoyed seeing women leg press 40lbs, when my wife can do 300lbs x10. You'd think they couldn't stand up on their own.

[Laurie]

I wondered about that myself while taking that first class. Lifting heavier weights while the others kept lower. Did not know if I was intimidating them or what. I took the stance of IF any were, just keep going at my own pace. I was not there to impress anyone to begin with.

Later after that first semester was over, I bumped into a couple in the local store. Just talking and brought this up. Their answer was surprising.....they admired that I was able to do as well as I did...to go for it and continue.

So if your wife is intimidating to some, she is also an inspiration to others.

By the way, I have progressed to 135lbs bench press now. Been doing some extra tri cep exercises with my weaker left arm to build it up more. Found this helped with control. Started including Incline bench pressing as well (can do 95lbs for 2 sets of 6-8 after a warmup set of 65 and 85 at 8 reps) As I do not have a spotter, I do not go completely to muscle failure....keep it enough where I can still replace the bar myself....even if that can be "push" to do so.

Good luck to your wife.

[TrishB]

OK..I feel like a wimp reading this thread. :(

Laurie...you got some great strength! MDC...your wife too!

[MsFit]

I've squatted 385 for 1 rep, curl 40 lb dumbells for 6 reps......No one ever believes me so I normally don't say.

[TrishB]

I've seen your pix....I believe. :)

[Laurie2]

You know, I keep starting to answer and have to lay it aside. Started a long essay but better keep it short and sweet.

Men have the edge with more testosterone...for obvious reasons BUT that does not mean a woman cannot aspire to having similar strength. When you go back into history, because of lifestyle, society and culture, women were stronger. They had to be. Even the usual household chores entailed more physical involvement. But also why technology was welcomed if it was thought to help in the home.

Anyone remember the PBS program "The 1800 House?" or its American equivalent, "The Frontier House"? From bone density tests, it has been shown the women's bones were thicker. Now, saying this, it also depended on their diet too but something to consider. I am not advocating going back to those "good old days".....no ma'am....I lived alot like that for 9 1/2 years on an Arizona Placer Mining Claim. Complete with Aladdin kerosene lamps and hauling up a 5 gal bucket of gas to fill a light/power plant for the night. Raising animals (still do) and all that. So I know what is possible. Why I like the "Strongest Woman" contests for showing strength and beauty comes in all shapes....The same with the fitness contests and the women's bodybuilding. There is a place for anyone who just wants to feel and look better but without the guilt or finger pointing. Be appreciated for taking the inititive and take what you know you can do....further.

I am just upset with the Madison Avenue advertising concepts that still make women fearful of starting a freeweights program. I was a teen during the "Twiggy" years of what a girl supposed to look like. Was teased for being more "full figured". I am just glad the "Fitness" types and outside veiws of them have finally matured. Maybe not completely ....but getting there.

So, MsFit......I do believe you can curl 40lbs DBLs. You have youth and years of training on your side....I have only 7 months and what natural strength starting out. Maybe I will be able to curl 40 someday.....give me a year or two.

Maybe never, but what the heck.....I am enjoying what I can do now and patiently working my way to the next ridge.

[bufchk]

I read in an Oxygen mag awhile ago that if a woman wants to she can have 95% of the strength of the same size man. In our society's case women who are bodybuilders or lifting in general can surpass that but I say open a major can of whooooop ass!! :)

[MDC]

I think if a woman lifted to gain strength, she could be stronger than a vast majority of men who don't workout. Just yesterday, I saw a woman using 60lbs on each side of the Hammer Strength decline chest press machine for at least 10 reps(I don't know how much assistance her partner was giving though). Her workout partner(maybe boyfriend) added 10 lbs to each side for his set. She doesn't look "bulky" at all. ;)

MsFit,
I'm always impressed by feats of strength by women! I remember bufchk's workout weight's impressing me.

[Femintensity]

Heh. Funny, Musclemama ... I have the same screen name as you, in another forum. :)

My stats:
Leg press: 720 pounds
Deadlift: 230 pounds
Squat: 225 pounds
Bench press: 175 pounds
Curls: 110 pounds

(Just my 2 cents.)

Keep pumpin',
Femintensity :cool:

[NIC]

What is interesting about this is that women generally can lift more than they THINK they can. (Excluding some women in this forum). When I weighed 115 lbs. I could squat well over 300 lbs. (I was a competitive powerlifter). Nowadays, I don't try to lift like that BUT I notice at the gym women lifting weights that probably aren't doing much for them. I think--try the higher weight! What do you have to lose? You're here lifting anyway, why not maximize your workout?

Sometimes even now when I put the weights on the squat rack, I'll think--this is all I can do--then I think--well, maybe some more--I put it on, and--I do it!! : ) It's great to feel strong!!!!

Anyway, that's just my 2 cents on the issue.

NIC

[Femintensity]

NIC:

Most definitely! I see it all the time: Women just standing around chatting with their buddies or ogling the guy on the next workout station ... and lifting extremely submaximum weights. And I think: "Why bother? You're here, you might as well DO something, for crying out loud."

Ah, well. Their loss.

~ Femintensity ~

[musclemama]

Just an update on my training program. I'm up to 100lb for my bench press. I was so excited to get into the triple digits. I loved the earlier comment about the leg press and being able to stand. My biceps curls are only at 20lbs with 12 reps but I'm gaining definition and feels strong so that's all that matters. Hopefully, I'll reach some of these other stats I see above.
Nothing better than being a strong woman... inside and out!
Let's keep it up ladies!

[Femintensity]

Kudos to you, Musclemama. Welcome to the triple-digit world of bench presses! :D

(Uh-oh ... I'd better watch my back. You'll be pushing 175 in no time.) ;)

Keep pumping,
Femintensity

[Amethyst90]

I am not for sure the age of everyone in here, but I am a 17-year old female, 5'6" tall, and weigh 126 lbs. My max bench is only 110 lbs. and I am hoping to someday bench my weight. I started working out about 2 years ago and have continues on and off since then. Lately though, I have been training hard. I am on a strict diet of high protein meal replacement shakes (Cytoplex). If anyone else is about my age and female, I would really like to know your results of working out. The only person I have to compare my self with is my fiancee and he benches 250 +, and I don't think I can match that, lol.

[Laurie]

Amethyst90, I am 51 years old. (The "Laurie2" is also me when posting from the college)

If your maximum is 110 right now, you will reach 125 in time and beyond. Just have patience and it sounds like you are doing fine.

Spring semester is over but I have signed up for the Summer one. This time, my 17 year old daughter will be joining me in the gym and never lifted before. She is 5' 11" and weighs 230 pounds. Like me and her father, she is largeboned and does help care for the various animals we have (dwarf goats, chickens, ducks, geese, et.c.) although keeping up her strength from that, it is not enough. She just had a bone density test that showed very positive. Just a matter of extra exercise and moderation of diet would help bring the weight down while stoking her metabolism.

[Amethyst90]

Guess what!!!! :D :D :D

I just had my bodyfat percentage taken and here are the results of being on my new diet for just 2 weeks!!! Sundays are total off days and I eat moderately but I make sure to give my body a good rest.

~Diet~ (Monday - Saturday)

7:00 a.m. - Cytoplex Shake with 16 oz. Skim Milk
- 2 Xenadrine EFX
- Daily Vitamin

5:00 p.m. - 8 oz. of Skim Milk (to meet my daily protein requirement)

5:30 p.m. - Xenadrine EFX

6:00 p.m. - Workout

7:30 p.m. - Cytoplex Shake with 16 oz. Skim Milk
~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~

Now here are my results:

~Results~(Before and after)

~Before~
Weight:129 fat%:17.37% fat lbs.:22.41 Lean Mass:106.59

~After~
Weight:125 fat%:12.23% fat lbs.:15.29 Lean Mass:109.71
~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~

Sorry I am taking up so much space, but I am just so excited!!! I feel healthier than I ever have! I am not tired and weak, and if anything I feel like I have more energy, even before I knew what my BF% was. I think it might be something in the Cytoplex, but I am not for sure. I am so glad I have people to share this with!!

I am guessing most of the people here are female, and I feel most comfortable chatting in this section of the forums. I know this is a strage place to post my results, but I just had to tell you!!!

[Amatuer]

Amethyst, why on earth are you having such a big break between meals in your diet.

no food between 7am and 5pm is TERRIBLE!!!

I'm sure you know the metabolism story but I'll tell you just in case you don't know.

Eating 3 meals a day the metabolism runs at a steady pace because it thinks it's starving because of the breaks between our meal times being in excess of 4-5 hours. This causes our metabolism to slow down and take longer to digest food and INCREASING your fat storage.

Eating 6 meals a day your metabolism is in high gear. It knows that there will be a constant food supply and will run optimally, giving you higher energy and better fat loss. You may actually be impeding your own weight loss by doing this.

By eating healthily and having 6 meals a day, I was losing fat at about 1kg (2.2lbs) a week healthily. I went from 85kg (186lbs) to 74kg (156lbs) in 9 weeks.

[Amethyst90]

Yes, I know that. But, I take Xenadrine EFX for my metabolism, which is a thermogenic supplement, meaning it keeps the metabolism up. I make sure to get plenty of nutrition, just not from solid foods, like most people choose to. I prefer to get my protein from other sources. I also drink 1 gallon of water a day, which really isn't all that much. I don't know if you have looked at the nutrition facts of Cytoplex, but it is very healthy. I am sure most people would choose not to take meal replacement due to a lack of motivation or just personal taste, but it is what suits me best.

[Femintensity]

Wow, Amethyst! Are you kidding me? I'd waste away to nothing on that diet, not to mention the loss of muscle. I don't know what your activity level is or what your metabolism rate is like, but dayum ... your diet doesn't seem like enough to feed a bird!

I'm not bashing you (or your diet), so don't take it that way. I'm just simply in awe, that's all. But hey, whatever works for ya.

Keep pumping,
Femintenisty :cool:

[Amethyst90]

From the shakes and milk, I can easily get my daily protein intake, which is one gram per pound of body weight( which is 125 for me). ;)

[Femintensity]

Amethyst:

It's not so much the protein that concerned me. Carbohydrates are the body's No. 1 source of energy; it burns carbs first for fuel. Without enough carbs, you won't gain muscle mass.

At any rate, good luck. :)

~ Femintensity ~ :cool:

[Buglove]

I am so inspired by ya'll to keep on pushing my limits and get stronger. Anyhow here are my stats now

200 lbs--5'6"

Bench press-135
Single Barbell rows-65
Deadlifts (just started-wohoo)-185
Bicep curl-35
Military press-45

I am also a little scared to go real heavy on the squats. I need to build up some more confidence when it comes to my knees.

It makes me mad too when I am the only women in the gym lifting more than 20 pounds, when I know I am not the only woman who can do so.

[StoneAngel337]

amethyst-- you asked to know how anyone around your age was working out at...i'm 16 and 118lbs. I've been working out for about 1 month now and my bench is (only) 100, but i hope to be able to do way more than that soon. I can do high reps of 185 on the leg press, but i've never really maxed out. Unfortunately, my arms are still pretty wimpy...only about 10 inches around! My waist is down to 24in with ab work, thighs 21in and claves 14 in. Do your workouts consist of high reps or higher weights?

[hausgrl]

Originally posted by Amethyst90
Yes, I know that. But, I take Xenadrine EFX for my metabolism, which is a thermogenic supplement, meaning it keeps the metabolism up. I make sure to get plenty of nutrition, just not from solid foods, like most people choose to. I prefer to get my protein from other sources. I also drink 1 gallon of water a day, which really isn't all that much. I don't know if you have looked at the nutrition facts of Cytoplex, but it is very healthy. I am sure most people would choose not to take meal replacement due to a lack of motivation or just personal taste, but it is what suits me best.

who cares about metabolism when you are literally starving your body, not only of food but of natural, necessary nutrients! where are your vegetables? lean meats? fruits? fiber? i see no real food in your diet at all.

xenadrine is NOT a replacement for food and i can't believe you are wasting the boost of energy attained from the thermo by not including exercise of some form after using it in the morning. what good is a boost in metabolism from a supplement when you are sitting on your arse after using it?

whats going to happen when you DO start to eat? have you considered that?

[Femintensity]

Ditto what Hausgrl said. Good point.

[MDC]

Yay, a couple more women in the 100lb bench press club :D My wife's on a trip right now, but when she comes back I should go to the gym with her and see what she benches. I know she hasn't been doing bench, at least not with a barbell. I'm also going to introduce her to deadlifts. ;)

[Laurie]

I have had to cut back on some of the poundage of my exercises due to an old rotator cuff tear injury in my Left arm. The docs said it was probably an old one but do not need any surgery. Just ease back for a few weeks and not to do anymore "overhead" lifts.

I had been feeling some impingement/stiffness while going heavy the last couple of months and went to my family doc. He thought this might be arthritis or a possible rotator cuff tear.... so ordered a MRI. Then referred me to an orthopedic doctor afterwards. This doc showed me the films and, yes, there is a definate half inch full tear of the Supraspinatus tendon ("Most Anterior" meaning most front edge). However, as I still have full rotation movement and passed his evaluation "strength" tests with flyng colors. (just crossing my left arm over to my right shoulder causes a stiffening and some soreness)....his opinion was this was an old tear from some past trauma (Fell down at some time with added age "wear" and "tear" on top of that). Just the heavy workouts and soreness from possible incipient tendonitis just brought it to attention.

But no surgery is indicated....that could 'hurt" more than it would help right now, since I do have nearly complete movement as it is. Time is the key here.

So, no shoulder/military presses as the repetitive shoulder pushing up motion with heavy weights may affect it worse ("may" is the word here) And no "flyes" right now (DANG!) To Ease back abit and not so hard for awhile. My husband took me to an acupunctureist and that helped. Have been taking Glucosamine Sulfate w/MSM for the past six weeks anyway.....figured as I do have some arthritis (lower back/shoulder) this would help.

Yesterday was Chest and Back....so I cut back to 105lbs and worked on my stablizer muscles with 20lb DBL chest press. Worked on my triceps more and did 100lb cable rows instead of Lat pulldowns (they say I cant do these anymore either.....WHAA!)

However, BB and DBL rows are the alternative there.....hehehehehe. Eventually try some pullups.

Basically, exercises done in a box from chin level and down for a few weeks. Remember to stretch more too.

[decider111]

A very inspiring thread. My wife is about my age (47, but I am not telling!) and just started lifting about one year ago. She is 5'2" tall on a good day. She started out on the real light weights (3 pounders) and quickly discovered she likes working with serious weight. She now lifts 3 x per week and lifts so much more than most of the other women (most of whom are at least 20 years younger. For example, on incline DB presses, she does 35 lbs per hand and plans to be at 40 by summer's end. Other women are still on the 5 - 10 pounders. She is up to 320 on the leg press and is shooting for 400, while I see guys who maybe do 180. She pretty much goes heavy on everything. She has not gotten into squats yet, but considering she has nicely muscular thighs and calves, I think she would be tremendous. My nickname for her at the gym is the power-lifter.

One quick story. One day I was spotting her while she was pushing through a final set of bench presses. She had respectable weight on the bar and was really working hard and real slow. A guy waited and watched until she was finished and then said to me, "You shouldn't let her lift that heavy, it isn't good for chicks." Being polite types, we thanked him for his opinion and she then proceeded to do incline presses and establish personal bests. I suspect she was truly motivated!

[Femintensity]

*snort*

You were a LOT nicer than I'd have been about it, Decider111.

~ Femintensity ~ :cool:

[Cerbinator]

There is a lady in my gym who benches 250 lb. That is more than a lot of guys. Not more than me (thank god, for my ego would be bruised!!! J/k :D), but she does more than lots of guys there.


The average girl in my gym probably works out with about 65 lb on bench. Sometimes they will kick it up to 85-100, but not usually more than that, aside from that ex-powerlifter who does 250.

On shoulder press I usually see them doing 15s or 20s. Some will use higher, some lower, depending on their size, physique ect.

This is weird, but I have NEVER seen a woman in my gym squat. I see them do leg press but Im not sure what they were doing. Probably a plate or 2 on each side.

I'm sure some of you ladies squat, but the average gym going woman seems to avoid it. :(

Oh, and the average curl I would say is around 10 lb.




Hey, it really depends on what lift you are talking about when you say "lift your own weight". On bench, for a guy, that is fairly simple, but a woman to bench their own weight is actually a very nice accomplishment and something you should work for.

For squat, I would think both guys and gals should do bw easily.

[MDC]

A friend of mine and his wife did squats in the powerrack as part of their program. Did as in I haven't seen them at the gym since last year. My wife has done a couple of sets there too, but she isn't inclined to do them on her own. She usually works out in the morning, so I'm not there to encourage her more.

I can't say I remember any other women doing freeweight squats. There is the occasional woman doing them in the Smith machine.

She's visiting her family in South America right now and the first day she was there she went and signed up at the Gold's Gym. As part of her evaluation they said she has a very high lean mass, but should lose 5Kg of fat. Her sister who's probably about the same height/weight had the opposite. They asked her what her goals were and she told them "bodybuilder!" Too bad she has been too busy to make it to the gym since then(two weeks ago). The best part is that she'll be back this weekend.

[Laurie]

In the gym, where my class is, there are a couple of squat cages. There are a couple of women in my class who do freeweight squats, when they come in. However with low weights. Some newbies have been working with the bare bar only. I think I am the only one who does it at 225 pounds. That's about 30lbs more than I weigh right now. Sooooo, according to Cerbinator.....I guess I am doing ok:)

This is a college strength class after all, not a powerlifting one. The women come in all sizes and ages. Experience and shapes in this class. Some have done this before (high school or college) but it's been years since most have done it. Right now, I am the only one who has been at this consistantly the past 7-8 months. Just got a new student sign in who used to bodybuild several years ago, but stopped. She is still in good shape having kept active doing other things, apparently.

She is coming to the gym for therapy after having a bad quad (ATV) accident last year. Took a nose dive over an embankment into a ditch....messed up her back, legs and had a concussion :( She just took off her leg brace a couple of months ago and having to build strength back in her legs, back and shoulders.

As for me and squats, it's still closer to parallel than a full squat. Been trying to work on technique and flexibility to go lower. I can leg press nearly 300 though where the others are still in the 100's.

Sulpinating Bicep curls with 25lb Dbls. The next size up would be 35 Dbls, as this is what this particular gym offers. So if I go any higher, will work out more with the bb. Wish the class was done in the men's gym......they have ALL the "good" stuff.

Still have to keep in mind the rotator cuff....so shoulder presses are out right now.

[sessa]

I am ver impressed.

I can bench 80 pds. I am 5'9 137 pd ecto.
I am trying to build muscle as well.

I would even be happy if I could do a dead hang chin up. But it all takes time....keep lifting ladies!

[cdmuscle]

Guess I'm doing pretty well too! I LOVE lifting heavy, really makes the adrenaline pump. Personal best so far:

flat free bench - 150 lbs for 6-8 reps
decline free bench - 135 for 8-10 reps
db bench - 50 lbs each for 8-10 reps
leg press - 450 for 6-8 reps

Nothing like the powerlifter mentioned above, but I've been lifting for around 4 years now. After my competition the weights took a dive, but I came back a LOT stronger.

My fiance is a great workout partner and really pushes me to go to failure as much as possible.

[Femintensity]

Cdmuscle:

Hmmm ... that's odd. You're the only person I know who can do more on the flat bench than on the decline bench. Usually people bench more on the decline because of the angle –_makes it easier.

Get huge,
Femintensity :cool:

[Femintensity]

(For some reason my dash broke up into two off-centered lines in my previous post. Being a copy editor/designer, that really irks me. OK, just had to get that off my chest.) :D

~ Femintensity ~

[Gracious]

When I train I always try to lift as heavy as possible still keeping strikt form. I have a 'thing' with my boyfriend who is a natural powerlifter. If I can lift half of what he lifts, then I am happy. I constantly use powerlifting methods in my training to get the strength and thickness, to then cycle this with some 'bodybuilding' with good form and more reps. I have a naturally small frame so I find this necessary to gain muscle.

The powerrack is my best friend in the gym, and so is the free weights. In my book, that is how you build muscle. Machines are there to shape it all up after.

you can see a little of how I train on my website in the 'in the gym' section:

www.geocities.com/izzeus

[sessa]

WOW, you have an amazing body. I hope to be like that someday. :)

[Gracious]

Thanks!! I have been training since about 1994, only competitevley since 1999, so still a beginner in bodybuilding terms.

I love this sport, and have just started dieting for a competition in September.

[sessa]

What is your split like? body part on which day? How many sets/reps?

How many calories do you eat on bulk/cut?

I have been lifting for 2 years. But I still look like a yoga model. I am 5'9 137 pds ecto. I have been lifting a lot heavier lately. Trying to rep out at 6-8. About 4 sets/3 exercises per body part.

I eat
Fat = 59
Protein =200
Carbs =265
Calories =2390

Any advice?

[cdmuscle]

[Hmmm ... that's odd. You're the only person I know who can do more on the flat bench than on the decline bench. Usually people bench more on the decline because of the angle –_makes it easier. ]

I don't go as heavy on decline since my frame tends to be blocky. I just do an extra couple of reps but I'm actually about the same for both flat and decline, a little weaker in incline (which is guess is the norm).

Genetics - a curse as well as a blessing...

:)

[Femintensity]

cdmuscle: If you have good genetics, it's a blessing. Enjoy them. I do! :D

Get huge,
Femintensity :cool:

[revelyn]

I'm 51 and started lifting last spring. So far I've benched 115 lbs, 35 lb dumbbell incline presses, 185 lb dead lifts, and 55 lb one arm rows. I love this but get really frustrated with the slowness of my progress.

[Laurie]

revelyn

I'm 51 and started lifting last spring. So far I've benched 115 lbs, 35 lb dumbbell incline presses, 185 lb dead lifts, and 55 lb one arm rows. I love this but get really frustrated with the slowness of my progress.

My.... it has been several years since I last posted in this thread. ;)

Revelyn,

What you have "hit" is a plateau. You might want to look over your lifting regime and make a few changes in your routine. Might want to switch to different exercises too. This is what I had to do after hitting my first one.

Since my last post, I finally stopped lifting on a regular basis in 2005. Mostly due to family and business concerns. Never arrived to being able to wear a "two piece bikini"....but dropped down to 165lbs from the 205 in one of my last posts in this thread. This was my weight when I married my husband in 1972. From what I learned from this site ...and this particular board ...kept it there ever since.

I still have all my weights and Olympic Bench to work with...and still use them. But not as intensive as I had while taking the College Classes but the workouts keep me strong. Being 60 now, this is very important to keep my back muscles strong (have Osteo there) and upper body strength.

[Walks90]

There isn't an 'average' really, some people train for strength and some don't. When i started lifting i was a lot more interested in strength though. I started at 50kg (110lbs) and my max squat/deadlift was 95kg (210lbs) for 1-2reps and bench got up to 50kg (110lbs) for 2 reps :)


Also i just realised how old this thread is whoops!

[latebloomingmom]

gotta say this thread is inspiring! It helps to know where other women are at in their lifts and sometimes it takes way too long to peek in all the journals!:)
really gives me something to work towards. thank you for sharing!

[mommymakeover]

are you guys counting the weight of the bar?

[shirehobbit]

Barbell flat bench 1 RM of 105.
Smith Machine squat max of 150.

This was back in November 2010. Then my gym workouts got sidelined by a serious injury substained by my brother and four months later I broke my leg.

This year two of my goals are to break these lifting records (and not break any more bones!).

Cheers,

Shire

[sarahbeanz]

I've been training for 4 months and my weights have increased, but nothing like these weights you girls say you're lifting. I don't even think there are enough weights to put on the leg press to go as far as that!

I'm British and our weights are in kilograms but translated into lb's i'm like this:

Bicep curls - 17lb
Bench pres = 55lb
Leg Press = 132lb

my shoulder are the weakest with a measly 11lb for the dumbell side lat raises!

[NicknSophsMom]

Ok Ladies (and any gentleman that are reading this thread)

I need to know if I am on track or if I need to up my weights...any advice is GREATLY appreciated:

I am 5'11 (if that matters) and weigh 120lbs and generally wear a size 0/2...so I am pretty "small" I guess...?

I being lifting for about 7 months, here is where I am at:

Squat: 125lbs 10 reps, 3 sets
Bench: 110lbs 10 reps, 3 sets
Seated Leg Press: 315lbs 12 reps, 3 sets.

I feel like I should be lifting more, especially on my squats... Thoughts?

[TheAmazon]

The only places I have seen photos where women are working with maximum, or heavy weights in general, are those involved with powerlifting or with bodybuilding.

Seeing women in fitness magazines lifting lower weights, though, can be misleading. It is a "photo shoot" so these things can last awhile and moving around heavy weights can get wearisome awfully fast. You have to start somewhere and the photos may encourage women to try lifting if they never tried before.

Gradually, others in the class did use 10 and 15 pounds by the end of the first semester. But some stayed with the 10 and never went beyond. Just upped the reps. It is whatever felt comfortable to them or as their health let them. One older woman was only able to work with 5 pounds because of osteoarthritis. There was no competition to see who could lift the most. The class did have a Universal machine as well as freeweights.
. Married 30 years and with two ceasareans (both ways)....and always been fat. Done all the diets. But with lifting, maybe do something in the next few months I thought never possible in the past.....

Wear a two piece bikini......;)

WOW, although my arms have definition i KNOW for a fact I can't even begin to rep a 30 lb dumbell. I crap out around 15-20. You're impressive lady!

[TheAmazon]

I think if a woman lifted to gain strength, she could be stronger than a vast majority of men who don't workout. Just yesterday, I saw a woman using 60lbs on each side of the Hammer Strength decline chest press machine for at least 10 reps(I don't know how much assistance her partner was giving though). Her workout partner(maybe boyfriend) added 10 lbs to each side for his set. She doesn't look "bulky" at all. ;)

MsFit,
I'm always impressed by feats of strength by women! I remember bufchk's workout weight's impressing me.

This...it's really sad when guys give me looks of disguist for doing the hammer rows at 40, or deading like 100 lbs...BRO YOU NEED TO WORK OUT HARDER THIS IS NOT HEAVY WEIGHT!

[BatMuss]

Ok Ladies (and any gentleman that are reading this thread)

I need to know if I am on track or if I need to up my weights...any advice is GREATLY appreciated:

I am 5'11 (if that matters) and weigh 120lbs and generally wear a size 0/2...so I am pretty "small" I guess...?

I being lifting for about 7 months, here is where I am at:

Squat: 125lbs 10 reps, 3 sets
Bench: 110lbs 10 reps, 3 sets
Seated Leg Press: 315lbs 12 reps, 3 sets.

I feel like I should be lifting more, especially on my squats... Thoughts?

I'm REALLY and truly not trying to be offensive here, but I've read the other women's posts, and for the most part....the numbers make okay sense. I believe certain people do fudge numbers a bit, but yours is the only post that is kind of screaming BS to me. (Sorry but it is).

First, according to your numbers, you already lift good, heavy weight. So, you aren't "opposed" to heavy lifting.

So, therefore why would you need to ask if you should lift more? Just do it. Are you bragging about your numbers? Are you trying to brag about your height and weight because you think those numbers make you sound fit?

Here's what I'm finding BS:

Let's start with the bench:

1) If you bench what you say you do, along with all of the other stats, there is no way you'd be as freakishly light as you are. I'm sorry, but really scrawny runway models who look sick are your weight and height...and they aren't benching 110. According to all of your numbers you'd have some good muscle, therefore, at 5'11 you'd weigh more, even at a small hip size as you have. I've always been tall and slim, but I put on good muscle and your weight numbers aren't even braggish, they're weird and creepy (sickly). I'm not trying to be offensive. Again, I know this as a tall woman who CAN have very slim hips (if I'm working hard) while having strong muscles...both legs and upper body.

2) Bench again. Why would you do 3 sets of 10 at 110? Obviously you've climbed up to 110 at some point....so why suddenly stop at "3 sets of 10 at 110." Why would you just stop? I'd believe you if you'd said warmup with 95, one set of 10 at 110, a set of 7 at 115, and maybe another going up or down in some way or some variation. But to just do those robotic numbers makes your story implausible. You got up that high somehow....and that would be by climbing in weights. Why just stop flat? Doesn't really add up.

3) Squats. You are doing 35lb plates and then adding 5's to each side? Seriously.......? On a bench I get it (upper body)...but legs at 10 reps already? Come on. If, as you say....you are doing 125 for 10 reps, then I'm sure you can handle 10 more freaking lbs. total and just do plates....even if you went down a rep or 2. Do you see where I'm going with this?

So curiosity made me look at your stat page. You claim after 1 week to have gone up in your bench by 5 lbs, and then in 2 weeks 15 lbs!! Whaaaaa??? Any strong woman knows this is inane. Can people progress 5 lbs? Sure, of course. But it won't be in ALL 10 reps for ALL 3 or 4 sets in ONE week. NOR would it EVER EVER be 15 lbs in ALL 10 reps in ALL 3-4 sets after 2 weeks. Unless you're taking some serious cycles...and we know that's impossible...because you are skinnier than a 3rd world country adolescent.

I take this all back if somehow you are talking about machines, and then I apologize. But the stats are supposed to be for free weights, so if that's what yours are for....then I call BS. (Sorry)

I do see LOTS of BS on these threads that I don't call out, but this one is so bad, I had to. Sorry if anyone takes offense. Hell, I'm not perfect...I can fall off the lifting wagon, or take too much time off near the holidays, or eat too much. Tons of us do it. But own stuff, even if it's lower weights...don't make things up. I mean, I love lifting and I love heavy lifting and straight talk about it. I'm not into baloney, hotshotting or attention seeking. And there is NOTHING wrong with lower numbers either. I'd rather someone say "OMG I can only do 20lb dumbells" That's fine! Who cares...is it heavy for you? Are you pushing yourself? That's all that matters! I'd rather someone be honest at lower numbers and be working hard and striving, than make up glorified numbers with workout stats that don't even make sense, and then ask our opinion.

I don't get impressed by fluff. Hard work is cool to see in action, not on paper.

[wakechica]

Lifting is individual. If you feel you are pushing yourself then you're on track. You can't compare. Everyone has different amounts of muscle fibres, different lever length etc etc

[paleorainy]

That's hard to say, you (or even a man) can be strong even with lifting less than their bodyweight. The thing is probabily we will have to work longer and harder to reach there but in itself this is not an excuse to not do it.

I don't think you 'should' work up to lifting your bodyweight unless you want. If there's a motivation, if it's something you WANT. Then girl go for it!! That is one of my goals but I am still far enough, being around 3/4 bodyweight, I'll likely drop bodyweight before I even lift it.

As for dumbbell curls or tricep kickbacks, last time I did them with 25 lbs dumbells.

I am not listing what's 'comfortable' for me or I will sit back and enjoy. I'm adding a lb or two beyond my comfort point. I just love to push it and enjoy my reward, it's not comfortable, it does not need being.

[tacdgb]

for me it's more about correct form than how heavy I can lift. I must admit I am not no pink girl dumbell 1 pound lifter either. I have only been at this for a year so I don't have hugh numbers. But so what.........I am getting stronger.......am seeing muscles forming real well.............and I am proud of my 50 lb. squats.

[rollerpigeons]

I can do 5-6 dumbbell curls with 25 lbs weights. I am weaksauce right now.